Veronika Quintana

You Have An Important Event You Want To Be In Shape For But You’re Procrastinating! Here’s My Advice 👇🏻

I’ll start cleaning up my eating habits when X

I’ll start working out after X

I’ll get serious when X

You know you want to take steps towards a real change but you don’t take action because you’re scared

You’re scared of FAILURE🚫

Because when you fail, you feel shame and embarrassment

Like you’re not good enough

THATS what terrifies you and I get it

But I’m here to tell you that you ARE good enough

The only thing you’re missing is the right direction and tools to get you where you want to be

If you had someone to tell you exactly:

🔸What to eat
🔸When to eat
🔸How much to eat
🔸How to navigate restaurants meals
🔸How to workout
🔸What exercises to do
🔸how do do them effectively
🔸how to make your goals work when circumstances in your life change
🔸 Someone to take out the guess work for you
🔸Someone to keep you accountable to it all

If you had all of that I guarantee you’d be on your way to your dream body

Wouldn’t you agree? 👀

Obsessed With The Scale? Learn Why It’s Not That Important In Your Fatloss Journey⬇️
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If the scale doesn’t move, it ruins your day

If you stepped on the scale and it says you’re even a 1lb heavier than a few days ago it eats at you emotionally

You have to get out of the toxic mindset that the scale going down is the only way you make progress

Here’s some non scale progress:
⁣
✔️You feel more energetic
✔️ skin texture is getting smoother
✔️ back rolls, stomach rolls etc are shrinking
✔️ fitting into your clothes better
✔️Getting hungrier in the morning or between meals
✔️Being less out of breath day to day
✔️Less pain in joints
✔️Better quality sleep
✔️less irritable

The list goes on!

So, do you really care if you lost scale weight?⁣
⁣
Or do you care look and feel better?

Those two don’t always need to line up!
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What if you lose scale weight BUT you look and feel even worse?⁣❌

What if the scale dropped because you lost muscle but NOT fat? ⁣❌
⁣
What if you lost WEIGHT but you’re now more flabby and you lost your curves?❌
⁣
Would you be happy?⁣ Probability not!⁣
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The scale also may not change because you’re gaining muscle and losing fat simultaneously which is a good thing!⁣✅
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The most accurate way to measure progress is by:

✅ bio feedback
✅ physical changes through photos
✅Physical changes through measurement
✅Habitual changes

Base your progress off of ALL of those things together, not just the scale alone

The scale is simply a tool, not the entire metric of progression

So if it doesn’t move, don’t automatically think you’re failing!

Drop a “💯” below if this helped with your mindset

It was a gun show today meeting 2 of my online clients for the first time!

Both of these ladies crushed our 60 day challenge and are now killing their reverse diets/muscle building phase!

My favourite thing about resistance training is you can literally shape up your body however you want

If you wanna have a big b***y, resistance train

If you wanna have a small b***y, resistance train

If you want to lose fat on your stomach, arms legs, etc resistance train

If you want bigger arms and legs, resistance train!

When I want to gain muscle my program revolves around resistance training

When I want to get more ab definition, my program revolves around resistance training

If you haven’t gotten it already

Resistance training is KEY 🔑

Stop wasting your time doing tons of cardio thinking it’s better, its not!

You Barely Eat And Do Tons Of Exercise to Lose Your Belly. What If I Told You That’s Not Even The Best Way To Do It?

Your days are brutal

You’re exhausted from the time you wake up to the time you shut your eyes

It’s because your days looks like this:

▶️Hours of cardio
▶️Hours of resistance training
▶️As little food possible just to get by

You barely have time for anything and when you do, you’re cranky as f^ck

Do you feel it’s worth it to go through all of that just to lose a few lbs?

ITS NOT

You don’t have to take that exhausting approach to lose weight

✅A coaches job is to connect the dots from where you are and where you want to be

WITHOUT having you starve and burning yourself through the ground❌

Imagine doing half the amount of exercise, being able to eat out at restaurants and actually feel full and look your best

Being fit doesn’t have to take over your life

It should ENHANCE your life, or it’s simply not worth it

Drop a 💯 if you agree 👇🏼

You struggle getting results because you’re doing a million different things at the gym!

You jump on the stairmaster, then the bike, then the elliptical

Then you get into abs exercises because you want abs

Then you go into squats bc you want a b***y

This is NOT effective ❌

Pick a body part and do 3-5 exercises 3-4x each

That’s all you need!

You don’t need to do a million different exercises to get good results

And you don’t need to be spending hours in the gym either

Get really good at the exercises you’re doing

And I don’t mean lifting “heavy”

What I mean is contracting - push yourself with the reps

Contract to the point it burns and then keep going

When you over complicated it, your results suffer

When you keep it simple, you’ll be surprised that even doing less you can get more out of it ✅

Your children are watching you👀

They see you pinch your fat in the mirror

They hear you say “I need to stop eating so much”

They see you eat s**t one day and starve the next day

They see you giving up and starting over and over again

Even without saying things, you are teaching them through your actions!

Do you want them to grow up with the same issues you have with your body?

Do you want them to grow up also not being able to control the food they consume?

YES I AM NOT A MOM

So I admit I don’t have this experience

But I coach a lot of moms who do ✅

They’re able to break the cycle and start being a great example for their kids

They’re able to get in shape

Your kids will grow up to be just like you

YOU have control over that

YOU need to teach them right from wrong and the first step is to learn what’s right

and change your ways so they have the right role model to copy and eventually become 💓

Working Towards A Big Goal Can Be Overwhelming. Here’s How To Conquer It⬇️

Focus on being 1% better everyday

When you do this, there isn’t a drastic change, it’s something that’s manageable

The mistake you make is going from 0-100

THAT is overwhelming and destructive

Just focus on being a bit better everyday, this can look as simple as this:

🔹waking up 10 mins earlier
🔹stop eating after you’re full
🔹Doing 1 more rep than you could before
🔹Going a bit faster
🔹Having 1 more healthy meal in your day
🔹1 more glass of water

If you go from 0-100 it’s just a matter of time you self sabotage

When you’re better by a little everyday, you build the momentum to keep going

When you have that momentum, nothing can stop you!

Little efforts paired with consistency add up overtime 💥

Remember the 1% rule when you feel overwhelmed 🙌🏻

You Workout 7 Days A Week Yet Don’t Look Like You Do. Here’s Where You’re Going Wrong⬇️

You want to get toned

You want to see muscle definition

You want to walk around in your clothes or without, looking like you put in the work!

But, you look like you don’t workout

If you’re doing one or more of these things, this is why your body isn’t changing:

❌Not using proper form
❌Not exercising intensity to failure
❌Having improper exercise selection for your goals

⬆️It’s likely a a combination of the above

Until you learn how to do things right no matter what you do you will continue to have mediocre results even while busting your ass

I know it’s frustrating

But when you learn how to do it the right way, doing HALF the amount of workouts but effectively, will get you even better results

is how you do it !

When you aren’t really committed to the process it’s really easy to say things like..

“I had pizza because I didn’t have anything prepped and I was starving”

“I didn’t go to the gym because I had a busy day”

But when you are committed, thawing out chicken breast and cooking it doesn’t seem that bad

When you are committed, waking up a little earlier to get in a workout isn’t too much to ask

We make things work when we want to!

Think about all those times you went out of your way to do something that wasn’t convenient because you REALLY wanted it

We go out of our way a lot more when it’s something that means a lot to us

Do your goals mean a lot to you?

If so, In what ways are you going out of your way to make it work?

If you’re not, I see your problem!

You Haven’t Been In Shape Since Highschool

Back then you were very active, didn’t really need to do much to stay in shape

You could eat junk food and it didn’t affect your waistline

But NOW it’s WAY different

The body fat keeps creeping up on you

Weekend brunch and a few nights of drinking seems to really do a number on your waistline now

Since you were in shape back then you try emulating what you did to get back to it but its just not working

That’s because what got you in shape in the past isn’t what you need to get in shape now, 10, 20 years later

Your body is different

Your priorities have changed

Your metabolism isn’t the same

So you can’t do the same approach!

Something has to change 👀

Maybe it’s your diet

Maybe it’s the effort you put into working out

Maybe you gotta cut back on the drinking

Or maybe it’s a combination of a few things

All I know is that you can’t keep doing the same things over and over and expect a different outcome!

You Haven’t Been In Shape Since Highschool

Back then you were very active, didn’t really need to do much to stay in shape

You could eat junk food and it didn’t affect your waistline

But NOW it’s WAY different

The body fat keeps creeping up on you

Weekend brunch and a few nights of drinking seems to really do a number on your waistline now

Since you were in shape back then you try emulating what you did to get back to it but its just not working

That’s because what got you in shape in the past isn’t what you need to get in shape now, 10, 20 years later

Your body is different

Your priorities have changed

Your metabolism isn’t the same

So you can’t do the same approach!

Something has to change 👀

Maybe it’s your diet

Maybe it’s the effort you put into working out

Maybe you gotta cut back on the drinking

Or maybe it’s a combination of a few things

All I know is that you can’t keep doing the same things over and over and expect a different outcome!